Kitchens

POWER-PACKED PEANUTS

This meaty, crunchy legume is ready for the main course

recipes and photographs by AMBER PANKONIN

AS HUSKER FOOTBALL fans prepare their tailgating coolers, peanuts are an easy and delicious grab-and-go snack. But with a little extra prep, this lip-smacking legume (not a nut but it sure works as one!) packs a mighty protein punch and an incomparable crunch to vegetarian burgers, chicken tenders and power bowls. These recipes by registered dietitian and personal chef Amber Pankonin of Lincoln pave the path for peanut perfection.

Peanut Power Bowl

Dinner comes together in a snap – and everyone makes their own customized bowl to taste – in this nutrient-dense and flavor-packed meal. The lime, garlic, peanut dressing makes for a lovely creamy mouthfeel that complements the snap of the vegetables, the softness of the grain and the richness of the meat.

For each bowl, build base with 1/4 cup whole grains. Add 4 oz lean protein source, which can include lean beef, chicken, pork, eggs or beans. Add preferred veggies. Dress with spicy peanut dressing. Top with peanuts.

Bowl

1 cup quinoa or brown rice 1 lb lean protein source (beef, chicken, pork, eggs or beans) Different types of vegetables, chopped Crushed peanuts for topping

Dressing

1/4 cup +1 Tbsp water 1/2 cup peanut powder 2 tsp low sodium soy sauce 1 Tbsp lime juice 1 Tbsp brown sugar 1 tsp finely minced garlic cloves

Serves 4

Peanut Crusted Chicken Tenders

Parents know that chicken tenders appease even the pickiest kids. But sometimes your average chicken tender can be a little boring for adults. This recipe takes tenders from workable to wow. A crunchy peanut crust adds a satisfying bite, especially when dipped in a honey mustard sauce. Move over, junior. Mommy wants another one.

Lightly season both sides of chicken tenders with kosher salt, pepper and small amount of cayenne pepper.

Combine 3/4 cup flour with 2 tsp kosher salt and 1/4 tsp pepper. Set aside. Combine 1 cup crushed peanuts with 1/2 cup bread crumbs. Set aside. Combine eggs and milk. Set aside.

Set up breading station using seasoned flour, eggs and peanut mixture. Dredge each chicken tender in flour, then dip in egg mixture. Coat with peanut mixture.

Place on aluminum-lined baking sheet and bake for 15-20 minutes at 400° until golden brown or the internal temperature reaches 165°.

Once fully cooked, remove from baking sheet and sprinkle with chopped parsley. Serve with lemon wedges and honey mustard sauce.

Chicken

1 ¼ lbs chicken breast tenders Kosher salt Pepper Cayenne pepper 3/4 cup flour 2 tsp kosher salt 1/4 tsp pepper 2 large eggs, beaten 2 Tbsp milk 1 cup lightly salted roasted peanuts, crushed 1/2 cup bread crumbs 2 Tbsp fresh parsley, chopped

Dressing

2 Tbsp honey 2 Tbsp dijon mustard 2 Tbsp mayonnaise

Raspberry Coulis Peanut Burger

For a fun dinner switcheroo, here’s a peanut burger mixed from superfood quinoa and garbanzo beans and dressed with a zingy raspberry coulis – a thin fruit puree. Nebraska beef lovers needn’t fret – this is just a burger variation, like using chicken or pork, and not a permanent replacement. It’s great on a bun or on top of a salad.

For burger: Cook quinoa as directed. Sauté onion and garlic until onions are carmelized. In food processor, add peanuts and beans. Process into smaller pieces. Add other ingredients (except coulis ingredients) and blend until ingredients hold together. Split burger mix into four sections and pat into four large burgers. Heat skillet medium low with small amount of oil in pan. Cook patties 7-10 minutes each side until golden brown. Serve with raspberry coulis, onions, tomato slices and lettuce.

For coulis: Heat raspberries, water, powdered sugar in small sauce pan. Berries should pop and reduce. For thicker sauce, mix in cornstarch slurry and boil for three minutes. Strain and set aside to top burgers.

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Peanut burger

1 cup peanuts 1 cup garbanzo beans 1/4 cup quinoa 3/4 cup water 1 Tbsp peanut butter powder 2 Tbsp basil, dried 2 Tbsp Worcestershire sauce 2 Tbsp soy sauce 1 Tbsp garlic, minced 1 medium onion, diced 1/2 tsp kosher salt 1 tsp black pepper 2 Tbsp flour

Raspberry coulis

6 oz raspberries 2 Tbsp water 1 Tbsp powdered sugar Cornstarch slurry, optional

Serves 4